Thursday June 23rd 2016
(Work up to a strong effort) *Focus on squatting deep without compromising your shoulder position. Your wrists may get a little sore holding for this long, maybe plan on wearing wrist wraps to take the edge off.
Accessory: 3 sets of 8 – 10 Strict Wide Grip Pull Ups *Use a Band if needed, but keep it strict. You may break up the sets to ensure you are getting good range of motion.
Workout: Death by Alternating movements every 1 Minute. If you can’t complete the correct number of reps in the minute you are done.
- 1, 3, 5, 7, etc. Pull ups (Ring Rows/ Banded/ Chest to Bar)
- 2, 4, 6, 8, etc. Overhead Squats (45/75/115)
*Scaling Guide: Completing the round of 12 means you went a little to light. We do want to find a point of failure in this workout. If you scale up to high, and fail out before minute 7, take a minute rest, and start it over with a time cap at Minute 13.
Competition Programming: Chest to Bar Pull Ups and 85/135 Overhead Squats
Diablo Fit: Increasing AMRAP 5 – 6 – 7 minutes with 1 minute rest between.
Pick up rounds where you left off after each working sets
- 5 strict pull-ups or 8 ring rows
- 10 kb strict press
- 12 suitcase carry box step up (Alternate step ups)
- 200m run
* Choose a challenging weight for the step up. Use the same KB for the Strict press
RomWOD & Skills: This weeks skill is Handstands!
- Handstand Wall Hold
- Freestanding Handstand
- Handstand Walking
Log your workout HERE.
Beyond the Whiteboard App
Its Free with your membership. Log your workouts and track your progress.
Don’t have a Beyond the Whiteboard account?, Email email@example.com.